Hyrox Burpee Broad Jumps: The Pacing Mistake That Costs Y...

Overview

The burpee broad jump is station 4 — halfway through and a turning point in many races. The movement combines a full burpee with a standing broad jump for forward distance. 80 metres sounds short. Properly executed it takes 4 to 7 minutes depending on your pace and efficiency.

The Pacing Mistake

Almost everyone starts too fast. The first 20 metres feel manageable because you are relatively fresh. Athletes jump aggressively for distance, trying to cover 80 metres in as few reps as possible. By 50 metres their legs are failing from the plyometric demand and the pace collapses. A 3-minute station becomes a 6-minute station.

Distance Reality

A good broad jump from a burpee covers roughly 1.5 to 2 metres per rep. That means 40 to 55 reps to cover 80 metres. At a reasonable pace of one rep per 6 seconds, this station takes 4 to 5 minutes. Slowing to one rep per 8 seconds costs only 40 seconds total while preserving energy for the remaining stations.

Technique

Chest to floor on the burpee — a partial rep will get you flagged. At the top of the jump, drive your arms forward and jump for moderate distance, not maximum distance. Land softly and immediately bend into the next burpee. The transition from landing to burpee start is where most time is lost — minimise standing time.

Training Approach

Train burpee broad jumps for rhythm, not distance. 5 sets of 20m at race pace with 60 seconds rest. Then do one full 80m set under race conditions once per week in the 8 weeks before your event. Your target is 80m without stopping. Distance per jump matters less than maintaining movement throughout.

Race Execution

Aim for a pace you can maintain across all 80 metres before you start the station. Count your jumps at 20m intervals — roughly 12 to 15 jumps per 20m at moderate distance. If you are ahead of that count you are jumping too far and should shorten your jumps slightly.